Butterfly Pose (Badhakonasana)

Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture

This pose is pronounced as BAH-dah-cone-AHS-ana

The posture is named Badhakonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. The posture is also sometimes known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.

How to do Butterfly Pose (Badhakonasana)

Sit with your spine erect and legs spread straight out.

Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.

Grab your feet tightly with your hands. You may place the hands underneath the feet for support.

Make an effort to bring the heels as close to the genitals as possible.

Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.

Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.

Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.

Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.

Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.

Take a deep breath in and bring the torso up.

As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits of the Butterfly Pose (Badhakonasana)

A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region

Helps in intestine and bowel movementRemoves fatigue from long hours of standing and walking

Contraindications of the Butterfly Pose (Badhakonasana)

If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.